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Locations : Laurel Springs, Haddonfield, Mt Laurel, Somers Point, and Washington Township, NJ

All Posts in Category: Runner Nutrition

Achy Joints – More EVIDENCE that HIGH QUALITY Chondroitin Sulfate supplementation helps arthritis.

Direct Link: https://www.ncbi.nlm.nih.gov/pubmed/28533290

While looking for pertinent and relative research to issues we deal with here at the office, I came across this article online which was very recently published in supplementation research.  PubMed is your basic search site for indexing research studies and usually one of the first places we look as doctors trying to stay ahead on the evidence based practice spectrum of chiropractic.

For about 15-20 years, Chriopractors, Nutritionists, and some other medical professionals have felt confident that Chondroitin and Glucosamine supplements from GOOD SOURCES help to keep arthritic joints moving freely.  Please note that we stress good sources with all supplements.  We don’t mind if you buy your supplements from other sources than our office, just be sure the source is reputable!

The best part of this study is this, the conclusion in a study basically tells you what the researchers what you want to know and this one goes right to the point in dealing with osteoarthritis, pain, and tightness in the joints.

CONCLUSION:  A 800 mg/day pharmaceutical-grade CS is superior to placebo and similar to celecoxib in reducing pain and improving function over 6 months in symptomatic knee osteoarthritis (OA) patients. This formulation of CS should be considered a first-line treatment in the medical management of knee OA.

Here at the office we of both a basic Chondroitin and Glucosamine from Anabolic Labratories, but also an even better version known as Nutra-Disc which contains several different natural anti-inflammatories like Turmeric, Bromelain, Curcumin and many others. Nutra Disc is a unique proprietary product for disc injuries and related connective tissue problems.  Nutra Disc contains a specialized blend of ingredients designed to support the body’s natural response to maintain good joint health, promote the production of collagen, and support the rebuilding of cartilage.

We previously published positive quality research about Chondroitin and Glucoasamine supplementation on our blog a few months back which you can see at the link below.

Link: http://drmarkkemenoshandassociates.com/positive-studies-chondroitin-glucosamine-osteoarthritis-continue-grow/

Direct link to the Nutra-Disc label: http://www.anaboliclabs.com/User/Document/Labels/Nutra%20Disc%203629-180C%203.0×9%20optimized.pdf

Direct link to the Nutra-Disc data sheet: http://www.anaboliclabs.com/User/Document/Fact_Sheets/NutraDisc_DataSheet.pdf

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More Local South Jersey Races – Cape May to Pennsauken NJ

Looking for some local South Jersey and Philly races?  We have you covered for local events from Cape May, NJ to Pennsauken, NJ with the following list for late spring 10k’s, 5k’s, and walks!
May 6, 2017 – 10:00 am
Glassboro, NJ
May 7, 2017 – 10:15 am
Pt Pleasant, NJ
May 13, 2017 – 8:00 am
Cape May, NJ 
May 13, 2017 – 8:00 am
Pitman, NJ 
May 13, 2017 – 9:00 am
Pennsauken, NJ
 
May 13, 2017 – 8:00 am
Doylestown, Pa
May 19, 2017 – 7:00 pm
Doylestown, Pa
May 20, 2017 – 10:00 am
Burlington, NJ
May 27, 2017 – 7:45 am
Hammonton, NJ
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The Running Works Day Of Distance Wrap Up – Villanova University

The RunningWorks Day Of Distance on March 17th was AWESOME!  If you are high school track or cross country coach you need to be at this event next year!  The speaker lineup was great and I didn’t even need an afternoon coffee to get through this event which almost never happens at a seminar being the father of two young children!  The event kicked off promptly at 8am with breakfast and small talk at the  Jake Nevin Field House at Villanova University.  At 9am the day promptly started with Marcus O’Sullivan greeting the seminar and talking about how important coaching is for young athletes.

At around 9:30am Steve Magness took over and discussed “The ART and science of coaching track athletes” and discussed many of his findings and experiences as the head distance track coach at the University of Houston as well as a private coach to several Olympians.  Steve’s professional coaching career involves athletes like Sara Hall, 3:56 miler Tommy Schmitz, 3:58 miler Jake Edwards and has served as a consultant to many Olympic runners and triathletes.  His website and books are available at the popular running website, ScienceOfRunning.com

Next up on the docket was Tom Schwartz discussing coaching techniques and Critical Velocity Training as it applies to Type 2A Muscle Fibers and some of the research he has been using using for runner training the past 20 years.  Some of Tom’s best insights were on knowing how long you can effectively kick for during a run based on the distance of your race versus the conditioning of the athlete.  The Tinman further explained some of his insights gained over a lifetime of training and coaching as well as being a featured contributor to TheRunZone.com

Lunch was served at noon with a lot of veggies and fruit which helps someone like me who at least attempts to eat healthy at seminars.  There was also some pretty awesome pizza because simply put, a running seminar full of runners, needs pizza.

The afternoon was great, my first break out session was with Dr. Greg Biren of Rowan University who discussed “Fueling Athletes for Maximum Performance” in Villanova’s amazing Bartley Hall. Dr. Biren’s presentation was great and packed about as much basic athletic runner performance nutrition that you can pack into 59 and half minutes before needing to release us.  Dr. Biren keeps a wealth of basic runner information, primarily sourced around and related to nutrition at his personal website at Rowan University, http://users.rowan.edu/~biren/

My second break out session was lead by Dr. Dennis Whitesel who practices in Delaware.  Dr. Whitesel’s session was “When You Foot Hits the Ground Everything Changes” and the information discussed was great and focused on lower body bio-mechanics for runners.  Dr. Whitesel discussed many things and had several videos in his presentation of runners that he commonly sees.

 

Marcus O’Sullivan, Cricket Batz, and several others had an advanced coaching session and Q&A with the speakers which focused a lot on continuing the topic of influencing VO2 training and distance running training in general.

Flat out, this was one of the best seminars that I have attended in a few years.  If you are some how interested in running at a higher level, coaching athletes who are involved with running and need some refreshing points of view, this seminar was GREAT!

Twice in the past Dr. Mark Kemenosh has been a featured speaker at the day of distance discussing Active Release Technique and common runner injuries.  We hope that he gets invited back again, here are a few photos of the speaking he discussed during his last invite in 2015.

 

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Gluten FAKE News – Dr. David Seamen – Deflame Diet – Gluten-Free

Some news outlets are claiming a gluten-free diet promotes diabetes.  Even science daily posted an article stating that Low Gluten Diets Linked To A Higher Risk Of Diabetes Type 2 Diabetes.  You can trust Dr. Seamen to break up these myths!

From Dr. Seamen’s Post:  

“The media and modern medicine seem to be confused by what gluten-free is all about and are convinced that going gluten-free increases one’s risk of developing type 2 diabetes. Of course, this notion is preposterous. Find out why in this video below.”

When it is suggested that you go gluten free by your healthcare provider, the idea is that you balance your diet well, cut out most forms of ADDED sugar, and that you eat REAL FOOD that is NOT PROCESSED.  One problem we could possibly see with this mentality is that a lot of “gluten-free” items at the grocery store have added sugars and non-gluten-grains that are very easily digestible and carbohydrate heavy like gluten-free cook, gluten-free bread, gluten-free crackers, gluten-free ice cream, gluten-free pizza, gluten-free pasta, gluten-free sugar, gluten-free “insert not real food here”, gluten-free and so on!

If you are looking to get in touch with out office, please give us a call directly on 856.228.3100 or email us below!

Contact

 

 

 

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Don’t forget! We will be in the basement of the Haddonfield Running Co after the Adrenaline Run 5k this Saturday!

Just a quick reminder that Dr’s Andrew Gross, Tim Legath, and Craig Evans will be hanging out after the Adrenaline Run in the basement of the Haddonfield Running Co, this Saturday (03/18/2017) helping out runners, talking about conditions and doing our part to help the running community of South Jersey.  The Training Room of Haddonfield will also be sharing space with us as well and sending at least two DPT’s (Doctors of Physical Therapy) who will most likely be Kiersten Langel and Matt Hinsey!  Upstairs Dave Welsh and his team will be offering discounts to race participants and talking about all things running!  You have to remember that this marks the 20th anniversary of the store (1997 — 2017) so you can be sure it will be a great time to pick up some running shoes or gear.

We plan on being in the basement of the running store from 9:40 – 11:30 and may possibly stay until noon depending on how long everyone hangs around to chitchat.

Facebook Adrenaline 5k Event Link:

https://www.facebook.com/events/785611054929033/

Details:

The 12th Annual Haddonfield Adrenaline 5K Run will be held Saturday, March 18, 2017. The 5k starts at 9am in front of Haddonfield High School and is followed by a kids 1/4 mile and 100 meter races on the Haddonfield High School track.

The 5K race is USATF certified, and serves as the MidAtlantic 5K Championship. This event is sponsored by the RunningCo. of Haddonfield.

Kick off the 2017 running season with an adrenaline pumping race!!! This race is already sold out!

If you have questions for us, please shoot us a Contact Us email at the following link!
Here is another older blog post about the event with links for lots of videos pertaining to the Adrenaline 5k including a course preview with Dave and the gang!
In one other side note, be sure to be extra nice to the store owner Dave Welsh, he just turned 40 yesterday and we aren’t sure if it has truly set in just yet.
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Everyone is talking about Vitamin D, but does it really matter?

Just having the TV and radio on in the back ground lately and my ears seem to be picking up on more and more news reports about Vitamin D and how important it is.  These few nice days we have been getting here in sunny South Jersey have given us an early taste of spring and we should probably at least somewhat talk about Vitamin D and why we see so many deficiencies.  Dating back to 2008, Harvard Health was already on the topic of the importance of Vitamin D for more than just bone health.  We all know that we need Vitamin D to helps us absorb calcium, but lately we are seeing more and reasons to keep your Vitamin D levels topped off.

Link:  http://www.health.harvard.edu/staying-healthy/time-for-more-vitamin-d

Starting at about September, the fall hits for most of the northern hemisphere which means less time in the sun.  From October until May, most of us who live in New Jersey, Pennsylvania, and Delaware are more or less running on a deficit in our Vitamin D stores due to the position of Earth with respect to the sun (the winter season) as well as the fact that we go outside much less due to the temperature.  Some of us are also greatly affected by day light savings time as well when looking at working hours, versus time in the sun, versus active hours.

Looking at a map of the United States also shows that we have a bit of a problem when it comes to Vitamin D levels  Check out the map below:

Thanks to those scientists who figure the tough questions out for us, in the winter time MOST larger US cities are probably starved for the amount of sunlight it takes to keep your Vitamin D levels adequate!  Those who live in the Southern United States are lucky, meaning areas like Florida, Texas, Arizona and Southern California all get more sun than almost all the other areas of the United States.  You can clearly see what this means for those of us relative to New Jersey as shown in the map above.  When Vitamin D blood levels are compiled for the United States, we also feel that values taken from the southerners sometimes skew levels when compared to someone who lives in the north.  To put it simply, if you live in Miami, San Antonio, or Los Angeles, you probably get a good bit more sun than someone who lives in Philadelphia, Chicago, or Seattle!  This would stand to reason then that you probably need a bit more Vitamin D supplementation if you live above the 37th parallel, so again, see the image above!

So what else do we know about Vitamin D that really help us, take a look below:

Vitamin D protects against colds and flu, finds major global study

Science Daily Link:  https://www.sciencedaily.com/releases/2017/02/170216110002.htm

Vitamin D helps to reduce respiratory infections

Science Daily Link:  https://www.sciencedaily.com/releases/2016/11/161116103005.htm

High quality evidence suggests Vitamin D can reduce asthma attacks

Science Daily Link:  https://www.sciencedaily.com/releases/2016/09/160906085652.htm

Vitamin D deficiency increases risk of chronic headache

Science Daily Link:  https://www.sciencedaily.com/releases/2017/01/170104103543.htm

Increased levels of active vitamin D can help to optimize muscle strength

Science Daily Link:  https://www.sciencedaily.com/releases/2017/02/170215145953.htm

So how do you get around 1,000 IU’s each day?  

Currently, the RDA (Recommended Daily Allowance) of Vitamin D is 400 IU’s daily.  Most low end multivitamins contain around 400 IU’s of Vitamin D for this reason. People who are living in the north in the winter time might actually need a bit more than that.  While we can’t recommend mega dosing at this time due to limited evidence, a strong amount of evidence shows that you probably should get 800-1000 IU’s daily living in areas like New Jersey.  Being that you are not living in an area like Florida, Texas or Southern California, and if your diet is not that great, you may want to think about supplementation.  Your family doctor can be a huge help here as testing your levels with blood tests is fairly simple to see what your baseline levels are.

At the office, we carry several types of supplementation avenues with respect to Vitamin D.  All of the doctors at this office use the Anabolic Labs Essential Nutrition Pack which contains high quality vitamins, minerals, and omega 3’s.  Inside the box are 30 days worth of exactly what you need.  We also carry Vitamin D Micro Tabs (very small, easy to swallow) separately, and a product known as AVED (A Vitamin Every Day), which is a high quality daily vitamin.

Click on the images below to see a larger view of the products and supplement facts:

First up, the Anabolic Labs Essential Nutrition Pack (30 days, pretty much the best you can buy hands down):

 

Next up, Anabolic Laboratories AVED-Multi (AVED means a A Vitamin Every Day):

And last, but not least, the product that a lot of our orthopedic sports medicine and family doctors refer to us for, our super tiny (EASY TO SWALLOW) Clinical D3 microtabs!

Are you in need of even more information about Vitamin D?  Check out this paper from the Mayo Clinic!  

Vitamin D Deficiency in Adults: When to Test and How to Treat:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2912737/

Abstract:
Recent evidence for the nonskeletal effects of vitamin D, coupled with recognition that vitamin D deficiency is common, has revived interest in this hormone. Vitamin D is produced by skin exposed to ultraviolet B radiation or obtained from dietary sources, including supplements. Persons commonly at risk for vitamin D deficiency include those with inadequate sun exposure, limited oral intake, or impaired intestinal absorption. Vitamin D adequacy is best determined by measurement of the 25-hydroxyvitamin D concentration in the blood. Average daily vitamin D intake in the population at large and current dietary reference intake values are often inadequate to maintain optimal vitamin D levels. Clinicians may recommend supplementation but be unsure how to choose the optimal dose and type of vitamin D and how to use testing to monitor therapy. This review outlines strategies to prevent, diagnose, and treat vitamin D deficiency in adults.

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We plan to set up in the basement of the Haddonfield Running Co after the Adrenaline 5k!

After the Haddonfield Adrenaline 5k, Dr. Craig Evans, Dr. Tim Legath, and Dr. Andrew Gross will be set up to help with post race discomfort and talk about runner related injuries if you would like to meet with us!  We will be in the basement with the DPT’s from the The Training Room of Haddonfield, Cherry Hill and Washington Township.  Chiro’s and Physical Therapists under one roof!  We also hope to have a Sports Medicine Orthopedic hanging out as well to make sure the post race hang out session is as well rounded and beneficial for all as possible.

The Haddonfield Running Co was started in 1997, so this marks the 20th anniversary of the store and we are very excited to be a part of the event.  Come on out to the store after the race and have a look around!  The race is currently sold out and is always a very good time.  Check out the videos below from past years!

Links:

The Training Room Physical Therapy of South Jersey

The Haddonfield Running Co Facebook Page

Check out the videos of past races below!  We look forward to seeing you on Saturday, March 18th, 2017!

 

 

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Polar Bear 5K Run Walk for Autism 2017 – February 19, 2017 @ 12pm — Sea Isle City, NJ

LINK:  http://www.active.com/sea-isle-city-nj/running/distance-running-races/polar-bear-5k-run-walk-for-autism-2017

About This Activity

The Polar Bear Run Walk for Autism is a hallmark event that takes place in one of the most attractive places at the beach in Sea Isle City, New Jersey. Proceeds benefit Autism Speaks, Special Service Schools, Autism Support Groups, and Families of Special Needs Children. Please consider this your personal invitation and greeting to join us for this event located on the boardwalk, every year on the Sunday of each Presidents’ Day Weekend. This year the date for The Polar Bear Run Walk for Autism 5k Run/1 Mile Family Fun Walk is on February 19, 2017, at 12:00 noon.

This unique event encourages runners and walkers of all ages to participate with their families, while supporting a worthwhile cause. Please review the event brochure for prize details for both men and women in the various age classifications for the 5k run. The walk is a non-competitive event.

Then join us in the HUGE HEATED tents outside La COSTA MOTEL for Live Music, an Awards Ceremony, Door-Prizes, Magicians and Face Painting for the Kids! All while enjoying a Large Buffet consisting of: Bagels, Donuts, Pastries, Fruit and Drinks.

All Pre-Registered participants will receive a custom t-shirt and are entered into the Door Prize Give-Away. Day of Race Shirts Available while supplies last.

NO “SNOW” DATE or REFUND~Proceeds benefit Autism Speaks, Special Service Schools, Autism Support Groups, and Families of Special Needs Children.~

All Registrations are Viewed as a Donation to Autism

Non Profit Federal Tax Id:27-1476404

Event details and schedule

This year the date for The Polar Bear Run Walk for Autism 5k Run/1 Mile Fun Walk is on February 19, 2017, at 12:00 noon.

On-Line Registration for TEAMS ENDS Thursday 2/16 at 11:59pm

Individuals Friday 2/17 at 7pm

**On Site Registration**

at Tent Outside La Costa Motel corner of Landis Ave. and JFK BLVD.  

Sunday February 19,2017 – 9 AM – 11:30 AM

Then join us in the HUGE HEATED tents outside

La COSTA MOTEL for Live Music, an Awards Ceremony, Door-Prizes, Magicians and Face Painting for the Kids!

All while enjoying a large Buffet consisting of: Bagels, Donuts, Pastries, Fruit and Drinks.!

NO “SNOW” DATE or REFUND

~Proceeds benefit Autism Speaks, Special Service Schools, Autism Support Groups, and Families of Special Needs Children.~

LINK:  http://www.active.com/sea-isle-city-nj/running/distance-running-races/polar-bear-5k-run-walk-for-autism-2017

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Running actually lowers inflammation in knee joints – Running may also slow the process that leads to osteoarthritis

Watch out!  Dr. Tim Legath just dropped this article on my lap from BYU (Brigham Young University) which is entitled “Running actually lowers inflammation in knee joints – Running may also slow the process that leads to osteoarthritis”.

From the article on Science Daily:

Summary: We all know that running causes a bit of inflammation and soreness, and that’s just the price you pay for cardiovascular health. You know; no pain, no gain. Well, maybe not. New research from exercise science professors finds that pro-inflammatory molecules actually go down in the knee joint after running.

Link:  https://www.sciencedaily.com/releases/2016/12/161209100236.htm

More from the article on Science Daily:

“What we now know is that for young, healthy individuals, exercise creates an anti-inflammatory environment that may be beneficial in terms of long-term joint health,” said study lead author Robert Hyldahl, BYU assistant professor of exercise science.

Hyldahl said the study results indicate running is chondroprotective, which means exercise may help delay the onset of joint degenerative diseases such as osteoarthritis.

This is potentially great news, since osteoarthritis — the painful disease where cartilage at the end of bones wears down and gradually worsens over time — affects about 27 million people in the United States.

“This study does not indicate that distance runners are any more likely to get osteoarthritis than any other person,” Seeley said. “Instead, this study suggests exercise can be a type of medicine.”

Link:  https://www.sciencedaily.com/releases/2016/12/161209100236.htm

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March 17th 2017 – Villanova University – Running Works Day Of Distance

After attending and / or speaking at about the last eight straight Running Works Day Of Distance, Dr. Mark has decided to send Dr. Craig this year to the running seminar at Villanova University this March!  The Day Of Distance is a full day of talks, seminars, and lunches all related to coaching and training running athletes.  Enough about us, lets get down to some details about the even and what might just be pertinent to YOU!

Date:  MARCH 17th, 2017 at Villanova University

Host:  MARCUS O’SULLIVAN

Speakers:

Professional coach, STEVE MAGNESS, University of Houston coach and consultant to numerous Olympic Athletes; former coach of Jenny Barringer Simpson,

JULI BENSON, who recently joined the University of Pennsylvania coaching staff, former head coach at the Air Force Academy and prior to that George Mason University.

DR. GREG BIREN, acclaimed Nutritionist/Corrective Exercise Specialist, currently teaching at Rowan University.

TOM SCHWARTZ, coach of high school star turned pro, Drew Hunter.

DR. DENNIS WHITESEL, physical therapist and expert in running bio-mechanics.

Looking to find out more or possibly trying to register?  Check out the link BELOW!

Day of Distance Registration

2017 Speaker Bios

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